cross country

Question
QUESTION: Hello there!
I was wondering I'm about to join cross country next year so that gives me this one summer to learn to love running and become good at it. I get tired out at 190 meters but I literally just started although In cross country im expected to run more than 12 miles....So how am I going to do this? I have started to enjoy running but what I don't enjoy is me getting so tired. How much am I supposed to train?
-Amanda

ANSWER: Amanda

training is key to getting started, and there are plans for all types of runners. I think because you need to start slow, it's best to go with fundamentals. Let's start with this for 30 days:

1.     Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

2.     For the first 10 minutes of your workout, it is obligatory that you walk: No running!

3.     For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

4.     During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

5.     Here抯 how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

6.     Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you抮e beginning, it is better to do too little than too much.

After you do this, get back to me, we can start with your post 30 day program. Try this out and let me know if this is enough for you. if it's not, extend the workout to 60 minutes and double up all the numbers above.

this will do you well, i promise.

---------- FOLLOW-UP ----------

QUESTION: Sorry this is so late! I have been incredibly busy! This sounds good but I was wondering if there was a workout where I could walk a little bit then run a distance of one or more miles that would help me get better. Thank you for being patient!

Answer
Amanda

Stick with this plan i sent you above, you'll get more of a benefit, as to just running one mile in total. I push a little, and I think you should do the same, don't be afraid of this plan, it's not too difficult, and if it's too much, just cut it in half and start with that.

this will pay off if you stick with this, I promise.